Should You Take Mushroom Supplements on an Empty Stomach? Usage Tips

Should You Take Mushroom Supplements on an Empty Stomach?

With the rising popularity of medicinal mushrooms, many people are incorporating mushroom supplements into their health regimens. Mushroom extracts offer a variety of potential benefits, from immune modulation to neuroprotection. However, there is some debate around the best way to take mushroom supplements for optimal effects.

Specifically, questions arise on whether it is better to take mushroom supplements on an empty stomach or with food. There are reasoned arguments on both sides of this issue. Looking at the available evidence helps shed light on how to maximize the benefits.

Why Take Mushroom Supplements on an Empty Stomach?

There are a few key reasons some experts recommend taking medicinal mushroom supplements first thing in the morning on an empty stomach:

• Increases absorption and bioavailability
• Provides an energizing boost
• May enhance cognitive benefits

More details on the reasoning behind this approach are explained below.

Enhanced Absorption

Nutrients tend to absorb better on an empty stomach compared to when taken alongside food. Without the presence of other foods, the compounds in the mushroom supplement can be efficiently absorbed through the stomach lining.

Medicinal compounds like polysaccharides, triterpenoids, and polyphenols require rapid transport across the intestinal wall to reach systemic circulation. Taking mushroom pills or tinctures 30-60 minutes before eating maximizes this absorption potential.

Energizing Effects

Many users report feeling an energizing effect from taking medicinal mushrooms first thing in the morning. Species like cordyceps and chaga provide compounds that may boost energy, mental clarity, and exercise performance.

The stimulatory effect seems most pronounced when ingesting these mushrooms in a fasted state. This leads some supplement takers to set their alarm 30-60 minutes early and take mushrooms before breakfast.

Enhanced Cognitive Effects

Of all the potential benefits of mushroom supplementation, the nootropic effects on cognitive function remain the least proven scientifically. However, many users subjectively report better focus and mental clarity from lions mane and cordyceps.

To enhance any potential nootropic effects, some neurohackers recommend taking mushrooms first thing in the morning before any other food or drink. This may offer greater uptake in neural tissues.

Why Take Medicinal Mushrooms with Food?

On the other side of this debate, some functional medicine doctors advise taking medicinal mushrooms alongside food. Reasons for this approach include:

• Avoids potential stomach irritation
• Sustains compound absorption
• Enhances anti-inflammatory benefits

Let's analyze the evidence behind each of these points.

Reducing Stomach Irritation

Some mushroom compounds may cause mild digestive discomfort, nausea, or stomach pain when taken on an empty stomach. The polysaccharides and chitin fibers can be irritating during rapid absorption.

Taking the supplements with a small meal helps buffer these effects. The food helps slow initial uptake, allowing gradualcompound release down the gastrointestinal tract.

Sustaining Absorption

While an empty stomach expedites absorption, this effect is often short-lived. The compounds clear quickly from circulation without more entering the bloodstream.

Pairing mushrooms with healthy fats, fiber, and anti-inflammatory foods may help sustain compound absorption over a longer period. This provides extended benefits rather than just an initial spike.

Boosting Anti-Inflammatory Action

Many medicinal mushrooms contain compounds proven to reduce inflammatory biomarkers. However, these effects may work synergistically with other anti-inflammatory foods.

Eating mushrooms alongside sources of omega-3 fats, antioxidants, and polyphenols may activate additional anti-inflammatory pathways for amplified benefits.

Best Practices for Supplementing with Mushrooms

The ideal approach depends largely on your personal tolerances and desired effects. However, the following practices help maximize the benefits of mushroom supplementation:

Take with Extracts Not Powder

For any potential stimulatory or nootropic effects, extracts in capsules or liquid deliver compounds quicker than mushroom powders. Powders contain tough cell walls that resist breakdown.

Start with Smaller Doses

Whether taking mushrooms on an empty stomach or with food, start with smaller doses like 500mg extracts. Monitor effects for several days before increasing your intake.

Add Vinegar if Taking with Food

If taking mushrooms with meals, add a bit of apple cider vinegar to help extract compounds from cell walls and enhance absorption capacity.

Avoid Coffee for 1-2 Hours

Caffeine inhibits full medicinal mushroom absorption. Avoid coffee for 60-120 minutes after taking mushroom supplements.

Consider Cycling 5 Days On, 2 Days Off

To prevent forming a tolerance to benefits, try taking mushrooms 5 days per week and skipping 2 non-consecutive days. This helps maintain sensitivity.

Common Medicinal Mushrooms and Usage

Different species of mushrooms offer distinct compounds and benefits. Specific timings and doses may work better depending on the species you choose:

Lion's Mane

This nerve-regenerating mushroom may enhance cognition most when taken first thing in the morning. Try 500-1000mg extract 30 minutes before breakfast.

Chaga

Pair this antioxidant-rich fungus with food to extend absorption. Add 1-2 teaspoons powder to coffee, smoothies, or teas with breakfast.

Cordyceps

For physical energy and exercise benefits, take 500-1000mg cordyceps extract supplements 30-60 minutes pre-workout.

Reishi

Reishi relaxes the nervous system and may cause drowsiness. Take this mushroom in the evenings with dinner or before bed.

Turkey Tail

Turkey tail provides immune benefits that pair well with food. Drink turkey tail tinctures or powders blended into juices or smoothies.

Safety, Drug Interactions, and Side Effects

Medicinal mushrooms are very safe for most people. However, some important precautions include:

• Avoid if pregnant or breastfeeding due to lack of safety research
• Discontinue if digestive distress or nausea occurs
• Check for interactions if taking blood thinners or diabetes drugs
• Refrain from combining with other stimulants like caffeine

Introduce each new mushroom supplement individually to assess your personal tolerance. Follow package dosing guidelines and doctor recommendations.

The Bottom Line

Some evidence shows better absorption and energizing effects by taking medicinal mushrooms first thing in the morning on an empty stomach. However, combining mushrooms with food may reduce digestive irritation and prolong absorption.

Start with low doses of liquid extracts to evaluate your response. Avoid excessive stimulation by pairing calming mushrooms like reishi with evening meals. Always speak with your healthcare provider before starting to supplement with mushrooms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.